Supinated Row Into Delt Fly
This back exercise mainly works your rhomboids, traps and erector spinae, with help from your biceps, front shoulders and middle shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Supinated Row Into Delt Fly
Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Palms should be facing forward (supinated grip). Bend forward slightly from the hips, maintaining a neutral spine. Begin by performing a row: pull the dumbbells close to your body, squeezing your shoulder blades together. After completing the row, rotate your wrists so your palms face you and perform a deltoid fly by raising the dumbbells out to your sides, focusing on engaging your rear deltoids.
Common mistakes
Avoid excessive rounding or arching of the back. During the delt fly, ensure your movement is controlled, avoiding the use of momentum. The arms should remain slightly bent throughout to avoid stressing the elbow joint.
Breathing
Inhale as you perform the row. Exhale during the deltoid fly. Inhale again as you return to the start position for the next repetition.
Muscles worked
Primary Muscles
Rhomboids, Traps, Erector Spinae, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Latissimus Dorsi
Secondary Muscles
Biceps, Front Shoulders, Middle Shoulders
Tertiary Muscles
Lower Back, Lower Body
